Friday 141031

 “Your time is limited, so don’t waste it living someone else’s life”. –Steve Jobs

There will NOT be a 6:15 class tonight. You can WOD in the afternoon at 4:15 or 5:15 pm today.. Get you trick or treat on ..

Burpee Challenge Day 25

Dynamic Warm-Up-Mobility
Prepare for…

Team WOD: “World War Z”  
Create teams of 4. Half of the team does the Zombie WOD, the other half does the Defender WOD, then they switch. At the conclusion, all 4 team members should have done both WODS.  Both WODS are done for time, and then added together. Shortest time wins. All exercises in both WODS are done with one partner working as long as they can, while the other rests, in succession, until they get each task accomplished.
Zombies:
 “Walk Like the Dead”: 60 Thrusters 95/65 85/55 75/45
 “Grave Bursters” : 60 Burpees
 “Brain Toss” : 60 Wall Ball 20/14 14/10 10/8 lbs
 “Blood on the Bar” : 60 Pull ups
Defenders:
 “Haul Off the Dead” : 200 M Partner Carry (Switch off)
 “Suppressing Fire” : 200 Double Unders * 400 singles
 “Jump High or Die” : 100 Box Jumps 24/20″ 20/12
 “Skull Crushers” : 40 Deadlifts 205/155 185/135 lbs

COOL DOWN

Competitors or athletes wanting to improve your Fitness level:

5-1 muscle ups and dips
5 muscle ups, 5 dips
4 muscle ups, 4 dips
3 muscle ups, 3 dips
2 muscle ups, 2 dips
1 muscle up, 1 dip
The dips will be at the top of the rings after your last muscle up. Rest as needed between sets. Rx would be unbroken with the movements strict, scale accordingly. 🙂 

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